Sunday the 1st of February, 2009

“Kelly“

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments

Friday the 30th of January, 2009

“Nicole“

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Wednesday the 28th of January, 2009

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

For those not proficient with this lift, you will learn the thruster and then apply it to a non-max-lift WOD.

Here is a LINK to the CrossFit main page for a good demo of the thruster.


Monday the 26th of January, 2009

“Barbara“

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

For the few of us that did “Barbara” yesterday…

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Saturday the 24th of January, 2009

“CrossFit Total“

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

If you are not proficient in these lifts we will provide a training session on these movements as well as an alternative WOD.

Friday the 23rd of January, 2009

Rest Day

For those of you that did not get your WOD in today, we will do yesterdays.

Saturday we will be meeting at CrossFit305 at 6:30am before the Tropical 5k and heading out to Watson Island as a group. There will still be a WOD at 1pm Saturday. Remember, if you registered you need to pick up your packet between noon and 8pm today at the Miami Beach Convention Center or if you cannot do that you can pick up your packet race day. If you did not register, click HERE

Thursday the 22nd of January, 2009


Warm Up
100 double under jump rope
10 squats
10 push ups
5 kip ups
5 ring dips
10 squat jumps
10 chest clap push ups
10 sit ups
2 sampsons per side
10 ball slams

WOD
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Wednesday the 21st of January, 2009

Warm up
Run 800 meters or three minutes jump rope
25 squats
20 push ups
15 good mornings
10 sit ups
5 pull ups
Repeat circuit without run x2

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Handstand push-up variation video

Post time to comments.

Tuesday the 20th of January, 2009

Warm Up
Run 400 meters or two minute double unders

Three rounds of 15 squats, 15 sit ups, 15 push ups, 15 back extensions, 15 good mornings

WOD

“Mr. Joshua“

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Scale and substitute as needed.

Monday the 19th of January, 2009

Warm up:

25 double unders
10 med ball cleans 20 lbs
20 push ups
20 squats

repeat x3

Hang power clean 1-1-1-1-1-1-1 reps

Finisher: 5 minutes max dead hang pull ups on the new bar.

Say hello to your neighbor.

Post loads to comments.

Sunday the 18th of January, 2009

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

L-Sit and/or double under practice, ten minutes.

Optional:Rest Day, wait for Monday.

Saturday the 17th of January, 2009


40 lb. Kettlebell Swing x50
75 lb. Deadlift High Pull x40
V Up x30
25 lb. Deadball slam x20
Burpee x10 (mark is 12″ above max reach)
45lb. Overhead Plate Walk x5 (sidewalk and back)

Three rounds for time

Post time to comments.

Not in the gym? Run a 10k.

Practice skill of your choice.

Friday the 16th of January, 2009

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.

Tuesday the 13th of January, 2009

For time:

155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Post time to comments.

Monday the 12th of January, 2009

For time 30, 25, 20, 15, 10, and 5 rep rounds of:

Virtual shoveling [wmv] [mov]
Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24.”

Post time to comments.

Yesterday
40 lb db pull up x3, pull up x5, kip up x7
10 rounds
This one hurt. Forearms, lats, arms all dead.

Today
Front Squat
5 sets of 5
Pete-155, 185, 225, 240, 230
Dan-155, 165, 170, 185(4), 170
Joe-155, 155, 155, 165, 160

Good strength block.

CROSSFIT 305
Our first choice for names has been accepted, we are now Croissfit305. Shout it from the mountains.
STARTING 1-12-09
M-W-F CrossFit group classes at 7am, 9am and 6pm.
Saturdays at 11 and 1 with Foundations Saturdays at noon. Foundations is not required but encouraged as it will give you a firm handle on the nine essential movements of CrossFit as well as address any specific needs you have in a small group setting.
All classes will have at least one CF certified trainer, usually two as well as peer coaching.
Expect a good warm up and technique work followed by the Workout of the Day, which will be taken from the main page most days, although we reserve the right to throw other things at you to keep things varied and on days where the WOD is short expect skill work. We will still offer one on one coaching throughout the day and will be adding more class times as required.

The past two…

Monday
Hang power clean
1-1-1-1-1-1-1
Pete-165, 165 (f), 165, 165 (f), 155, 155, 155
Dan-155, 165, 175, 185 (f), 185, 185 (f), 165

Tuesday
Run 400m
15 handstand push ups
2 18 ft. rope climbes
4 rounds for time
Pete-13:52
Dan-15:32

Subbed hi box pike push ups for HSPU. Good to climb the rope again.
Pete got his dead hang Muscle ups down.